Core Training

Question 1

Core - definition

Answer 1

structures that make up the lubo-levic-hip complex (LPHC), including the lumbar spine, the pelvic girdle, abdomen, and hip joint

Question 2

Local stabilization system - description

Answer 2

muscles that attach directly to the vertebrae - responsible for limiting excessive compression, shear and rotation (vertebral support) primarily Type I (slow twitch) high density of muscle spindles

Question 3

Local stabilization system - muscles

Answer 3

trans. ab., int. obl., multifidus, pelvic floor, diaphragm

Question 4

Global stabilization system - definition

Answer 4

muscles that attach from pelvis to spine - transfer loads between uper/lower extremities, provide stability between pelvis and spine, and provide stabilization and eccentirc control of core during functional movement.

Question 5

Global stabilization system - muscles

Answer 5

quadratus lumborum, psoas major, ext. obl., portions of int. obl., rectus ab., glut med, adductor complex

Question 6

Movement system (core) - definition

Answer 6

muscles that attach the spine and/or pelvis to the extremities - primarily responsible for concentric force production and eccentric decell. during dynamic activities

Question 7

Movement system (core) - muscles

Answer 7

Lat dorsi, hip flexors, hamstring complex, quads

Question 8

Three levels of training in the OPT model

Answer 8

stabilization strength power

Question 9

3 phases of OPT Strength level of training

Answer 9

phase 2 = strength endurance phase 3 = hypertrophy phase 4 = maximal strength

Question 10

Core stabilization training

Answer 10

4 weeks doing (while drawing-in and then bracing): Marching Two-leg Floor Bridge Floor Prone Cobra Prone Iso-Abs (Plank)

Question 11

Core Stabilization Exercises (4)

Answer 11

Marching

Two-Leg Floor Bridge

Floor Prone Cobra

Prone Iso-Abs (Plank)

Question 12

Core Strength Exercises (4)

Answer 12

Ball crunch

Back Extension

Reverse Crunch

Cable Rotation

Question 13

Core Power Exercises

Answer 13

Rotation chest pass

Ball medicine ball pullover throw

Front medicine ball oblique throw

Soccer throw

Question 14

Core Training Program Design

Answer 14

Question 15

Stabilization level core training:

How many exercises?

reps?

tempo?

rest?

Answer 15

1-4 exercises

1-4 sets

12-20 reps

slow tempo

0-90s rest

Question 16

Core training program design:

Strength level training

how many exercises?

How many sets?

reps?

tempo?

rest?

Answer 16

0-4 exercises

2-3 sets

8-12 reps

medium tempo

0-60s rest

Question 17

Core training design

Power level training

Number of exercises?

sets?

reps?

tempo?

rest?

Answer 17

0-2 exercises

2-3 sets

8-12 reps

as fast tempo as can be controlled

0-60s rest

Question 18

Core stabilization training

Answer 18

Exercises involve little motion through the spine and pelvis

Designed to produce neuromusc. efficiency and intervert. stability.

Focus on drawing in and bracing

traditionally spend 4 weeks at this level

Question 19

Core Strength Training

Answer 19

Involve more dynamic ecc. and conc. movements while clients perform activation techniques learned in core stabilization training.

Specificity, speed, and neural demands are progressed at this level.

Traditionally spend 4 weeks at this level.

Question 20

Core Power Training

Answer 20

Improve rate of force production of core musclulature

Dynamically stabilize and generate force at more functionally applicable speeds